STRETCH | Exercises

INTENT: Open and lengthen through the front and back of the thigh with conscious breath, using contralateral and reciprocal movement patterns to integrate brain-body coherence.

Low Lunge with Sidebend

Type: Dynamic / Static

From kneeling lunge, lift same-side arm and gently side-bend away. Feel the stretch from the hip flexor through the ribcage. Let your eyes follow the lifted hand to engage the vestibular system and balance the hemispheres.

Supine Hamstring Stretch (with Strap)

Type: Static

Lie supine, loop a strap around one foot. Extend the leg and gently stretch with a slight bend in the knee. Inhale into the back of the leg. Let the opposite leg be heavy on the floor.

Quad Stretch (Side-Lying or Standing)

Type: Static

Grab ankle behind you, gently draw heel toward glute. Keep knees close and pelvis neutral. If standing, engage opposite arm in space to encourage cross-lateral awareness.